Top 10 Fiber-Packed Foods Nutritionists Swear By for Lasting Weight Loss

When you’re trying to lose weight, following a high-fiber diet is key. In fact, studies show that fiber intake is one of the most influential predictors of body weight.

High-fiber foods help you feel full for longer by slowing digestion and stimulating the release of satiety hormones. This can naturally lead to decreased calorie intake, which makes weight loss easier and more sustainable.

Here are 10 of the best high-fiber foods to include in your diet and how they can support weight loss and overall health.

Fiber: 15.6 grams per cup, 55.7% of the 28-gram Daily Value (DV).

Why It Helps With Weight Loss: In addition to fiber, lentils are high in protein, packing 17.9 grams per cup. Protein and fiber slow digestion and stimulate the release of satiety hormones, helping you feel fuller after eating. A 2023 study found that U.S. adults who included legumes in their diets gained significantly less weight over a 10-year period compared to people who didn’t eat legumes.

How to Use It: Lentils can be used in salads, soups, and grain dishes, and can also be roasted and enjoyed as a high-fiber snack. 

Fiber: 13.5 grams per (201-gram) avocado, 48% of your daily fiber needs.

Why It Helps With Weight Loss: Eating fiber-rich foods, like avocados, may help prevent weight gain over time and can also help lower heart disease risk factors, like LDL cholesterol. Avocados are low in carbs and high in healthy fats. Therefore, they can be enjoyed by those following low-carb diets.

How to Use It: Slice avocado and add it to salads, or use mashed avocado as a high-fiber mayo or butter replacement on sandwiches and toast.

Fiber: 5.62 grams per tablespoon of whole flaxseeds, 20% of the DV.

Why It Helps With Weight Loss: Flaxseeds are also high in several vitamins and minerals, including copper, magnesium, and selenium. Plus, people who supplement with 30 grams of ground flaxseed have been found to see more reductions in waist circumference and waist-to-hip ratio compared to a control group.

How to Use It: Try using whole or ground flaxseeds as a high-fiber topping for oatmeal, chia pudding, and smoothie bowls.

Fiber: 8 grams of fiber per cup, 29% of the DV.

Why It Helps With Weight Loss: In addition to fiber and vitamins, raspberries are a rich source of powerful antioxidants, which protect cells from damage that may otherwise lead to disease. Studies show that eating antioxidant-rich foods could lower the risk of several health conditions linked to oxidative stress, like heart disease and certain cancers.

How to Use It: Try frozen raspberries in smoothies and protein shakes, and use fresh raspberries as a high-fiber topping for oatmeal and cereal. 

Fiber: 4 grams per cup, 14.3% of the DV.

Why It Helps With Weight Loss: A 2018 review found that people who ate more vegetables had a lower risk of gaining weight and developing obesity compared to those with low vegetable intake. Brussels sprouts are also high in vitamins and minerals, like vitamin C, vitamin K, and folate, as well as protective plant compounds like carotenoids.

How to Use It: Brussels sprouts are usually enjoyed cooked, but they can also be eaten raw, such as thinly shaved in a salad.

Fiber: 9.75 grams per ounce, 34.8% of your DV.

Why It Helps With Weight Loss: Research suggests that eating chia seeds could help reduce body fat, especially belly fat. A 2024 review found that chia seed supplementation was associated with a significant reduction in waist circumference. Chia seeds are also high in minerals like calcium, selenium, iron, manganese, and magnesium.

How to Use It: Chia seeds can be added to several recipes, like yogurt parfaits, chia pudding, and even baked goods. 

Fiber: 7.63 grams per cup, 27.3% of the DV.

Why It Helps With Weight Loss: Blackberries are a good source of essential vitamins and minerals, like folate, vitamin C, vitamin K, and manganese. They are also high in protective phenolic plant compounds that have powerful antioxidant properties.

How to Use It: Blackberries are delicious in fruit salads and can be used as a high-fiber topping for oatmeal.

Fiber: 15 grams per cup, over half of your DV.

Why It Helps With Weight Loss: The same serving contains 15.2 grams of protein, making black beans a filling choice. Additionally, the fiber found in black beans encourages healthy bowel movements and can protect against digestive conditions like colon cancer and diverticulitis.

How to Use It: Add black beans to soups, salads, and tacos, or use mashed black beans to increase the fiber and protein content of baked goods, like brownies.

Fiber: 5 grams per 1/4 cup, 18% of your DV.

Why It Helps With Weight Loss: Oat groats, also known as whole oats, are the least processed form of oats. Oat groats contain 5 grams of fiber per quarter-cup serving, which is more than double the amount found in the same serving of rolled oats. They’re also higher in protein than rolled oats, which makes oat groats a better choice for weight loss.

How to Use It: Oat groats have a chewier texture than rolled oats and can be used in a number of dishes, like porridge, grain bowls, and salads.

Fiber: 8 grams per cup, 28.6% of the DV

Why It Helps With Weight Loss: The same serving of edamame also provides 18.5 grams of protein. Choosing foods high in filling nutrients, like protein and fiber, could help you reach and maintain a healthy body weight. Edamame is also a rich source of vitamins and minerals, like magnesium and potassium, which are needed for blood pressure regulation, and could help lower your risk of developing heart disease.

How to Use It: Edamame can be enjoyed as a simple snack or added to dishes like salads, grain bowls, and soups.

Prioritizing high-fiber foods, like lentils, raspberries, avocados, Brussels sprouts, oat groats, and chia seeds, can help you reach and maintain a healthy body weight. 

Increasing your fiber intake can also improve overall health by lowering heart disease risk factors and protecting against digestive diseases like colon cancer.